Open Close Buttocks Bridge

This exercise tightens and tones the buttocks, inner thighs, and hamstrings (back of the thighs) as well as challenges the stability the torso muscles -- abdominals and lower back..

Equipment
Exercise Mat

Exercise Technique

  • Lie down with your knees bent, feet together, heels raised and arms beside your hips with the palms down.
  • Press down with the balls of your feet and contract your buttocks as you raise your pelvis off the floor.
  • While keeping your heels and pelvis raised off the floor, open your knees outward then close your knees together using your inner thighs. Continue opening and closing your knees for the desired number of repetitions.
  • Lower your pelvis back down to the mat.
Performance Tips
  • Do all movements slow and controlled.
  • Keep upper back and shoulders on the floor. Raise only the pelvis and lower back.
  • Do not allow your lower back to sag towards the floor. Keep a straight back (with a natural curve in the lower back).
  • Squeeze and contract buttocks and inner thighs when you bring knees together.

Repetitions

Do ten repetitions (one repetition equals opening and closing the knees). Rest. Do another set if you want to.

Go to Common Exercises...